Barbell ƙafa ɗaya na bugun hip

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus
• Musulunci Masu ɗauke da masu gudummawa: Hamstrings, Quadriceps

Sakonni ga Barbell ƙafa ɗaya na bugun hip

Keck daya kafa mai karfin horo mai tsauri wanda da farko yakan bunkasa karfin karfi da kwanciyar hankali. Wannan motsa jiki yana da kyau ga 'yan wasa, masu gina jiki, ko masu sha'awar motsa jiki da ke neman inganta ƙarfin haɗin gwiwa da daidaituwa, ko duk wanda ke kallon sauti da ƙarfafa ƙananan jikinsu. Yin wannan motsa jiki akai-akai zai iya haifar da ingantaccen wasan motsa jiki, mafi kyawun matsayi, da rage haɗarin rauni saboda haɓakar ma'auni na tsoka da daidaitawa.

Yanayinta: tsammanin nuni a nuni Barbell ƙafa ɗaya na bugun hip

• Ya kamata a dasa ƙafa ɗaya da ƙarfi a ƙasa, a durƙusa gwiwa, yayin da ɗayan ƙafar ya kamata a mika shi tsaye.
• Ƙarfafa ƙarfin zuciyar ku kuma ku matse glutes ɗinku don matsa kwatangwalo zuwa sama, kiyaye ƙafar ƙafar ƙafar ku da kyau a ƙasa kuma ɗayan ƙafarku ta miƙe. Ya kamata ƙwanƙwasa ya motsa sama yayin da hips ɗin ku ya ɗaga.
• A saman motsi, jikinka ya kamata ya samar da madaidaiciyar layi daga kafadu zuwa gwiwa.
• Sannu a hankali runtse kwatangwalo zuwa wurin farawa, kiyaye ainihin ku da baya madaidaiciya. Maimaita motsa jiki don adadin da ake so, sannan canza ƙafafu.

Lajin Don yi Barbell ƙafa ɗaya na bugun hip

• Siffar Daidai: Lanƙwasa gwiwa ɗaya kuma dasa ƙafar a ƙasa kusa da glutes, yayin da ɗayan ƙafar ya kamata a tsallaka kai tsaye. Ana iya nunawa ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafa azaman matsayin ɗaurin kafa ko ɗamara. Ƙunƙarar ƙwanƙwasa zuciyar ku, matse glutes ɗin ku, kuma ku ɗaga kwatangwalo daga ƙasa. Nauyin ku yakamata ya kasance yana goyan bayan ƙafarku da baya na sama akan benci. Ya kamata jikin ku ya samar da madaidaiciyar layi daga kafadu zuwa gwiwoyinku.
• Sarrafa Motsi: Sannu a hankali runtse kwatangwalo zuwa ƙasa yayin da kuke riƙe ainihin ku. Wannan wakili daya ne. Ya kamata a sarrafa motsi da gangan, ba da sauri ko gerky ba, don kauce wa rauni da kuma tabbatar da cewa ana aiki daidai tsokoki.
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Barbell ƙafa ɗaya na bugun hip Tambayoyin Masu Nuna

Shi beginners za su iya Barbell ƙafa ɗaya na bugun hip?

Haka ne, masu farawa zasu iya yin motsa jiki na kafa ɗaya na Barbell, amma ana bada shawarar farawa da nauyi mai sauƙi ko ma kawai nauyin jiki don tabbatar da tsari mai kyau da kuma hana rauni. Wannan motsa jiki na iya zama ƙalubale sosai, musamman ga masu farawa, saboda yana buƙatar adadi mai kyau na daidaito, ƙarfi, da daidaitawa. Hakanan yana da mahimmanci a ci gaba a hankali kuma a yi la'akari da samun jagora daga ƙwararrun motsa jiki don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Barbell ƙafa ɗaya na bugun hip?

• Ƙafa ɗaya Hip Tuba: Wannan bambance-bambancen yana amfani da bandeji na juriya maimakon ƙwanƙwasa, yana ba da nau'in juriya daban-daban wanda zai iya zama mai laushi akan haɗin gwiwa.
• Nauyin Jiki Daya Kafa Hip Tuba: Wannan bambancin ba ya buƙatar kayan aiki kwata-kwata, yana mai da shi babban zaɓi ga waɗanda ke son yin aiki a gida ko yayin tafiya.
• Injin Smith Kafa ɗaya Hip Tuba: Wannan bambancin yana amfani da injin Smith, wanda zai iya samar da ƙarin kwanciyar hankali da sarrafawa fiye da barbell mai nauyi kyauta.
• Ƙwallon Ƙarfafa Ƙafa ɗaya Ƙaƙwalwar Hip: Wannan bambancin yana amfani da ƙwallon kwanciyar hankali, wanda zai iya taimakawa wajen haɗa ainihin da kuma inganta ma'auni ban da niyya ga glutes.

Me suna da abin da ya sanya ɗaukehawa ga Barbell ƙafa ɗaya na bugun hip?

• Gaggawa Glute: Wannan motsi ya cika da Barci a cikin Lepe na kafa, amma tare da ƙananan motsa jiki, yana sa shi cikakkiyar ƙarfin tsoka ba tare da overloading
• Deadlifts: Wannan motsi mai nauyi mai nauyi ya ƙunshi ƙungiyoyin tsoka iri ɗaya kamar Barbell One Leg Hip Thrust, musamman glutes, hamstrings, da ƙananan baya, don haka haɓaka ƙarfin ƙarfin jiki gaba ɗaya da ƙarfi, wanda zai iya haɓaka aiki da sakamakon bugun hip.